In the fitness world, there's a long-standing emphasis on achieving perfect form when exercising, and for good reason—perfect or near-perfect form minimizes the risk of injury and maximizes the benefits of the exercise. However, when it comes to getting people moving, especially those who have mainly led sedentary lives, the need for flawless execution may be relaxed when bodyweight exercises are concerned.

Bodyweight exercises

What are bodyweight exercises? Bodyweight exercises are strength training exercises that use your body weight as resistance against gravity. This means you don't need special equipment like weight plates, dumbbells, or machines to perform them. 

Common bodyweight exercises include push-ups, squats, planks, leg raises, and glute bridges. While these exercises can be more forgiving and pose less risk when performed with imperfect form, it's still essential for everyone to strive for proper form, even with bodyweight exercises. Without correct form, you will not develop the strength you are after with a specific exercise.

Starting with lighter variations or modifications and gradually progressing can help ensure correct technique, reduce the risk of injury, and enhance long-term benefits.

❝ If we had one public health intervention that would benefit a population the most, it would be exercise. Encouraging the population to exercise is crucial as it has tons of benefits. ‒ paraphrased from Professor Paul D. Thompson [1]

Global Fast Fit exercises

I noticed that with Global Fast Fit, individuals often believe they're performing a specific exercise, but due to incorrect form, they are actually doing a different exercise altogether. Instead of push-ups, they might do pelvic tilts; leg raises become leg curls, and squats turn into VMO dips.

Without correct form, you will not see the desired results. VMO dips and leg curls do not build the quad and glute strength that squats and leg raises do, and pelvic tilts certainly do not build chest strength.

Global health crisis

Considering the current health crisis, particularly in the Western world, where sedentary lifestyles are alarmingly common, getting people to move has become increasingly important. Working out regularly is the goal, even if you end up doing a different move than the one you were supposed to do. Any initiative encouraging large numbers of people to ditch their couches and start exercising is a win. An example of such an initiative is Global Fast Fit.

Starting with basic, accessible exercises can act as a gateway for many. It’s like tasting sugar for the first time (or, more realistically, breaking a sweat). That initial taste of physical exertion can lead to greater things. Hopefully, the experience will ignite a passion for fitness for some, motivating them to refine their form and progress to more advanced exercise regimens. It’s a stepping stone, not the final destination.

A positive feedback loop

Moreover, many people who start exercising gradually begin to make healthier choices in other areas of their lives, particularly with their diets. Exercise tends to foster a positive feedback loop—once people start moving, they begin to feel better, and that good feeling often leads them to seek out even more ways to improve their health.

Building a habit of regular movement

Not everyone is an athlete or a fitness enthusiast who doesn’t need motivation. For some individuals, simply getting up and moving is a significant first step towards a healthier lifestyle. The less-than-perfect form may be tolerated initially, as the focus is on building the habit of regular movement.

Takeaway

So, while perfect form is crucial in many contexts, the bigger picture tells us that the most important thing is getting people to start moving. Once they do, the journey towards better health, both in terms of exercise and diet, often follows naturally. Let’s celebrate movement as a step in the right direction.

Warning: Perfect form is crucial When lifting weights, whether with a barbell or free weights. If you don't apply proper form, you could get seriously injured.

References

[1] McConell, G. (Host). (2024, August 19). #87 - Exercise and sports cardiology with Professor Paul D. Thompson [Audio podcast]. Retrieved from https://www.listennotes.com/podcasts/inside-exercise/87-exercise-and-sports-6u29doFzk1G/